parkrun Championships

We are now in the second month of the MRC parkrun Championships. Cherie topped the table at the end of January and is continuing to set the pace into February.

However it is still all to play for with James Stevens not to far behind and Shoaib showing the value of volunteering, not only by supporting parkrun but by also taking a guaranteed two points for the Championships.

Remember to take part in the MRC Park Run Champs all you have to do is log into your Park Run account and set your associated club to Mickleover Running Club I will then process your scores from the beginning of the year. Let's see if we can make it to 3rd.

parkrun champsionship PAGE

It’s February!!!

I’ve no idea where January went – well actually I do...a blur of work, early morning runs, and a flurry of Strava updates as quite a few club members marathon training plans really start kicking in. So far January’s weather has been pretty kind and hopefully February will follow suit (fingers crossed there’s no repeat of the Beast from the East from 2 years ago thank you very much!).

January has brought us a new club competition…the Parkrun Club Champs...if you want to see your name in lights on the leader board make sure you have registered the club against your park run profile. Cherie is smashing it so far…..but there’s a long way to go yet!

Whilst some of us are getting in the loooooooooong runs the first race of the year in the Clubs Champs is coming up next month so make sure you’ve got your entry in. The Derby 10K is a fast flat course and if you can’t make the event then it will be great to see you cheering the club runners along.

If you fancy other events, there’s plenty to choose from and a few are listed below.

However we appreciate not everyone wants to race or is bothered about road racing in particular – there’s plenty of trail running to be done and just grabbing your trainers and getting out for some ‘me time’ is something we all run for too. If you fancy joining in with any of the long runs that people post on facebook then we really do encourage you to join in…you don’t have to go the full distance….but it’s a great way to get some miles in and help keep your fellow club member motivated whilst the are plodding out the long miles.

Whatever your motivation, just keep smiling, stay injury free and enjoy 😊

Committee Meetings

The first Tuesday of Every Month is when the Mickleover Running Club Committee meets to discuss the running and upkeep of the club. The Committee meets after the the Tuesday Run in the bar at the RBL.

If you have anything you would like to raise, or are just interested in what is going on then please do pop along.

The dates for the committee meetings in 2020 are as follows:

• 3rd March
• 7th April
• 5th May
• 2nd June
• 7th July
• 4h August
• 1st September
• 6th October
• 3rd November

February events taking place across the Midlands:

Date	Event/Link	Address
Sun 16	Knype Pool 5 Mile Race & Fun Run	Knypersley Reservoir, Staffordshire Moorlands
Sun 16	Naseby 1645 Run	Naseby Village Hall, Naseby, Northamptonshire
Sun 16	Oulton Park Half Marathon & 10K	Oulton Park Motor Racing Circuit, Cheshire
Sun 16	Rugeley 10 Mile Road Race	Redbrook Hayes School, Rugeley, Staffs
Sat 22	Dukeries 10	Walesby, Newark, Notts
Sat 22	Birmingham Running Festival 5K, 10K & Half Marathon February	Sutton Park, Sutton Coldfield, West Midlands
Sat 22	Carsington Water Half Marathon & 10K Saturday	Carsington Water, Ashbourne, Derbyshire
Sun 23	Stilton 7	Holwell Sports Club, Asfordby, Leicestershire

Something a little different?

Whether you’re training for a challenge or looking for a sociable jog in the fresh air, some National Trust properties put on a regular event on the fourth Sunday of every month with an 8.30am registration and a 9am start.

National Trust running and Trust10 are all about the experience you have running around their places rather than a time.

Trust 10 Trail Runs

Set the Initiative for the coming Year.

Over the last 12 months there have been a number of initiatives that we have tried to get off the ground but for one reason or another didn’t quite take off.

So with that in mind I would like the support of our members to help identify one or two initiatives that as a club we can look to deliver by the end of 2020. Below are a number of initiatives that were discuss during 2019.

• parkrun Take overs
• Club run away days
• Structure Run Sessions
• Scheduled long runs
• Interclub Competitions

This list is by no means exclusive so if there are any other initiatives that you would like the club to consider then please email the secretary at secretary@mickleoverrunningclub.co.uk by the 25th of February and once we have all your ideas we shall put them out to you all for consideration.

If you have already sent an initiative to secretary@mickleoverrunningclub.co.uk then please resend to the email address as we have been having problems with the secretary email address which Rob now promises works.

What is a Foam Roller and do you need one?

At some point when you start running you hear the term Foam Roller...you google it...you buy it...you use it a few times...it hurts...you stop using it...or your kids find creative uses for it...

But what is it and do you need one? Well….according to StrengthRunning.com:

Benefits

Using a foam roller is a form of myofascial release – like getting a professional massage (without the need to get naked and slathered in oil).

Those benefits include:

• Enhanced circulation and blood flow, particularly to extremities
• By stimulating blood flow, dramatically more oxygen is delivered to sore muscles
• Relaxation and the promotion of a feeling of well-being
• Removal of scar tissue or muscle adhesions in the fascia that limit mobility
• Reduction in stress hormones and inflammation
• Better range of motion
• Improved immune function

Avoid These Foam Roller Mistakes

MISTAKE #1: USING A FOAM ROLLER AT THE WRONG TIME
First, don’t spend a lot of time on the foam roller right before a hard workout or short, fast race.

Excessive foam rolling might reduce muscle tension, thereby reducing your ability to run fast.

MISTAKE #2: ROLLING AN INJURY
Injured muscles are usually damaged – they’re strained, torn, or overly stretched. For that reason, they’re usually hotbeds of inflammation. And too much foam rolling could increase inflammation and tension in the area.

Also, you might not be doing anything to help yourself recover! For example, runners with IT Band Syndrome have long rolled the IT band because “it’s tight.” But it’s supposed to be tight! ITBS is not caused by a tight IT band.

MISTAKE #3: ROLLING TOO QUICKLY (OR TOO LONG)
Like any type of massage, you can use a foam roller for too long, too little, or use it too aggressively.

Set a time limit of 1-2 minutes per major muscle. Use slow, controlled, and deliberate movements over the roller rather than quick, fast movements.

Using a Foam Roller The Right Way

Now that we know what mistakes to avoid, how do we start using a foam roller correctly?

Follow these guidelines:

• Use slow, deliberate motions
• Don’t hold your breath! Remember to breathe normally
• Start with a gentle amount of pressure and gradually increase it
• Spend 1-2 minutes on each muscle but no longer
• Avoid injured areas and connective tissue that’s supposed to be tight (like the IT Band)

Almost all of your foam rolling can be done in about ten minutes or less if you focus on the major muscles like the quadriceps, hamstrings, hips, glutes, and calves.

WHEN SHOULD I FOAM ROLL?

Foam rolling is ideally done after your training session is complete. It can be the final piece to your workout before you hit the shower.

It can also be done as often as every day (no harm in that!) or after your harder workouts and long runs.

For the rest of the article and more Do’s and Don’ts have a look at:

strengthrunning.com

DORK STUFF!!!

Some boring stuff you may have not noticed with the website...

We have new facebook share button attached to the newsletter but will spread accross the site.

Share if you like anything you see to spread the word of Mickleover Running Club across FB.

The Executive Committee and Wider Committee have been updated to show the new squad ready for the 2020/21 season.

Run leaders has been updated to add Dai.

Also im sure you are very excited about the new parkrun champs. well we have a new page.

sinfin classic 10k

The Sinfin 10k is just about to sell out...

Part of the MRC Club Championship the Sinfin Classic 10k is a well run flat and fast 10k based at Elvaston Castle and includes a kids fun run.

Get signed up today before its too late.

enter here

free parkrun game sheet

Track all your parkrun and volunteering stats with this free MRC fun sheet.

Pick your own colours to hightlight all the inner games including stopwatch bingo which involves ticking off the seconds in your result!

Have fun...

download by clicking here

Welcome...

Welcome to the following new members who have recently joined the club:

Matthew Griffiths, Tony Stevens & Clare Lewis.

Don’t forget to join the Mickleover Running Club on Strava and join the Members Facebook Page!

what to do with your medals...

After having all our medels hanging in the store room on a spare curtain rail I thought I can do better than that.

I have all the "important" ones framed but what to do with the others. I then started googling I was inspired to make them into fridge magnets and this is how I did it!

All you need to do is take the lanyard off your medal, Wipe the back down to remove mud, sweat and beer and dry it off.

Place it face down and whack magnet on the back using "No more nails" (other adhesives are available) and let it dry for few hours.

Slap them on your fridge!

Done, bish bash bosh.

XC Race 5, Boothorpe

“Brutal”, that was the overwhelming description for another new course in the XC league calendar. This 2 lap course was approximately 5.5 miles long and mainly on grass/mud. We set off and almost immediately were faced with a steep climb on a grassy slope. The course wound it’s way up a series of climbs interspersed with short, flat sections. The downhill parts tended to be short, steep and slippery. This was definitely one of the tougher courses in the league.

MRC had another great turnout and some fantastic runs. First MRC was Hannah who had a brilliant race and placed 2nd for the ladies, with Emma in 7th place. For the men Ross was first back in 23rd place, with Wilf not far behind in 27th place.

I haven’t been able to nominate any one person for runner of the day as there are too many people that I need to mention. Firstly, Ross and James S both did long runs of over 15 miles on the Saturday, then went on to run the XC in cracking times on the Sunday. Is this commitment to MRC or just plain crazy? Then we had 3 people who showed a lot of grit and determination in finishing the course despite injury. Kel R hurt her ankle and was starting to struggle in the first lap, but went on to do the second lap. Beckie and Al W both had dramatic tumbles on the steep descents, but got up and finished the course in great times. We also had great support from Sarah with Sky who were joined by John and Dal who had both run 15 miles from Mickleover to the race. The support was greatly appreciated.

The provisional results are in and after race 5 the ladies team currently are in a fantastic 3rd place, the men’s and overall teams are also doing really well in 5th.

The last race in the series is on 8th March at Sinai Park in Burton, I will send out details closer to the time and hope to see as many MRC runners as possible for this final event.

PHOTO OF THE FORTNIGHT

This weeks photo Jane Hannah taking on last weeks XC.

congrats Dai

Congratulations to Dai who completed his run leader course last weekend and now officially qualified.

If you would like to help out and find out more about taking part in the run leader course contact any of the run leaders and they will let you know what it entails.

A list of all run leaders can be found here below the club runs.

one the run with ...
Martyn Shore

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CLUB

When did you start running and when did you join Mickleover Running Club?

I have always run to a degree but running hasn’t always been my number 1 sport. It became my number 1 sport in 2016 after I finished playing football on Saturday’s.

I started running Parkruns in 2016 as a way of trying to keep fit, challenge myself and fit in with having a newborn, whom I could push in the buggy.

This progressed during 2017 and 2018 and the more I got into it, it became obvious that joining a running club is the obvious next step, so I joined in March 2019.

What’s the best thing about being in a running club?

Aside form the obvious things like training nights and meeting likeminded people, etc, I think the best thing for me is finding out what races are available locally that I simply didn’t know existed.

When and who do you run with the club?

I run as and when I can get but Tuesdays are generally the better night for me for a training run. I’m running either in the 4 mile group or the 9:30 6 mile group.

YOU

Tell us your history of running?

As I said before, I’ve always ran to some degree. As a teenager I was a good sprinter at school and won various county sprinting events alongside playing football.

I then didn’t do a lot of running for a few years until I went to work as the gym manager at Green Bank LC in Swadlincote. We were fortunate enough to get 4 charity places for London Marathon 2008 and I put my name in the hat and won a place. I completed the race, albeit injured on the day, and it was an incredible experience. On reflection I don’t think I trained enough and I probably should have joined a running club then but didn’t.

I then got to mid 30’s and need something to replace football and running fit the bill

What has been you best running achievement?

Adjusting to life with two small children and involving them in running, which Parkrun has been one of the best things for. The oldest, Corey, who is 5, has now asked to start running Parkrun with me instead of in the buggy, which I love, and completed his first Markeaton 5k in 2019!

What is your running ambition?

To run a race on every continent

Why do you run?

I like being challenged physically and I’ve found running is the kind of sport where you are very much an individual but you can also compete as part of a team, which is perfect for me. I also love walking so both running and walking form part of my overall plan to keep fit and I can track them both via Garmin and Strava, which really motivates me…..i love stats!

Favourite place to run?

I love the 10k route around East Midlands Airport.

Tell us about your worst run?

The last 10k of the London Marathon until I got to Big Ben, after that it was amazing

Best running phrase?

Come on Martyn, get off your arse and do a bit

Favourite running photo?

The photo above sums up me and running

Have you ever lost your running mojo and how did you get it back?

I lose it fairly regularly and the best thing that works for me is setting small, achievable goals, accepting that it aint gonna be easy

Best route around Mickleover/Derby?

Nothing beats running through the fields around Mickleover and down to markeaton during the summer, that was lovely

Who would be on your wish list to run with?

I don’t have any running hero’s

Worst/Best advice you’ve ever been given?

Best advice ive been given is don’t put too much pressure on yourself, which I have tended to do in the past

What do you think about when you run?

I tend to listen to music or a podcast on the speaker on my phone so im generally singing/listening along in my head.

Run to time or distance?

Distance

RACE/EVENTS

What was your favourite race and why?

London is an obvious one here, however, I have to say I didn’t really enjoy large parts of it. Ive come to the conclusion that marathon running is not really for me as I find it pretty tedious running for so long Running in the summer just cant be beaten so any 10K race on a lovely summers evening is superb. Colin Potter last year is a great example. Another good example is the Shenstone 10k in Staffordshire which is always a lovely day weather wise

Tell us about your pre-race rituals and food and drink.

• Try and go for a wee as late as possible as Ill need one within the first 15 mins if not.
• If it’s a morning race I don’t eat before
• Make sure I have good battery on my phone for music

If you could choose anywhere in the world to run, where would it be?

Ive always wanted to run in Kauai island, which is part of Hawaii

What’s your one race essential?

Music

Would you run a marathon without getting a medal?

Yes

MRC Raising Money for Cancer Research UK

James won a London Marathon entry this year through the club ballot and has chosen to raise money for Cancer Research UK.

Cancer Research UK is the world’s largest charity dedicated to saving lives through research.

Their vision is to bring forward the day when all cancers are cured.

Donate using the link below:

Donate here

any finally...

I bring you the Beer mile...

A beer mile is a 1-mile drinking race combining running and speed drinking.

Typically, the race takes place on a standard 400-metre or 1/4-mile running track.

The race begins at the 1-mile starting line with the consumption of a 355 ml beer, followed by a full lap around the track.

The second lap continues in a similar manner; another 12-ounce beer is consumed before commencing the running of the second lap.

This process is repeated for the next two laps.

Following the completion of the fourth running lap (and four beers), a competitor has finished the race.

Below is Corey Bellemore setting (4min:33.6sec.) Beer Mile World Record.

We could set this up in the Summmer @ club? Ross? #mrcbeermile